**The Exercise Clinic**

[dec11]

Been training for 6 years on and off, been back in to hard for the past 6 months. They are proper noticeable not so much me leg but arm and lat are the worse. Maybe it's my Job I'm a floor layer and
I'm right handed the type of flooring
I do takes a lot of strength to cut the stuff???
Cheers for the reply

your job could indeed be a factor, im sure many roofers would agree!

its hard for me to advise on this one, i havent ever advised someone to work more on one side of the body than the other, ive just never encountered it. it would be hard to make sure each side was getting evenly stressed between work and gym. i could suggest, but id only be going on what i think rather than what i know mate.

is there anyway you could start using the other side at work, or is that not practical at all?

[bavz01]

your job could indeed be a factor, im sure many roofers would agree!

its hard for me to advise on this one, i havent ever advised someone to work more on one side of the body than the other, ive just never encountered it. it would be hard to make sure each side was getting evenly stressed between work and gym. i could suggest, but id only be going on what i think rather than what i know mate.

is there anyway you could start using the other side at work, or is that not practical at all?

Yer not very good with me left hand could see a lot of accidents and a lot of floor cut short lol. I'll just see if they even out over time
Cheers again

[stpete]

Great idea on starting this thread dec! Solid advice too!

[dec11]

Great idea on starting this thread dec! Solid advice too!

cheers mate, its good to get ppl on the right track if they are unsure or just plain intimidated by it all

[dec11]

posted up afew days ago, by Juice Authority.

a great find and useful to those of you who are unsure of execution:

http://everkinetic.com/exercises

[ThatAthlete82]

posted up afew days ago, by Juice Authority.

a great find and useful to those of you who are unsure of execution:

http://everkinetic.com/exercises

What are some good informational websites you visit about BB/nutrition?

[dec11]

What are some good informational websites you visit about BB/nutrition?

this one

[ThatAthlete82]

How much of your protein intake should be from complete proteins? Is the science in on our required amount of essential BCAA's(mg)?

Furthermore, are the essential BCAA's important PW?

[dec11]

How much of your protein intake should be from complete proteins? Is the science in on our required amount of essential BCAA's(mg)?

Furthermore, are the essential BCAA's important PW?

this thread is about exercise mate, not nutrition.

[DanB]

im starting dropsets for my chest tomorrow, for convience and speed im thinking first 10 dumbell and to make for a quick change second 10 barbell to make 1 set or vica versa. can you see swapping between dumbell/barbell being a problem?

[dec11]

im starting dropsets for my chest tomorrow, for convience and speed im thinking first 10 dumbell and to make for a quick change second 10 barbell to make 1 set or vica versa. can you see swapping between dumbell/barbell being a problem?

personally i'd just stick to dbells period for chest pressing.

[DanB]

im thinking it be fine but then again ive little experience in dropsets

[DanB]

k thanks i prefer them myself but i have no patience when it comes to waiting for some1 to finish with them

[-KJ-]

Hi Dec!
Can you give me your input please?
I train Tuesday and Thursday for soccer with a game Sunday..
So i train Mon, wed and Friday giving sat off before game!

Was thinkin thi
Mon - back traps bis
wed - chest shoulders tris
Fri - legs abs

Have legs Friday cause gives day off before training or game.

What you think@ any exercises i should or shouldn't be doing...

Thanks

[dec11]

Hi Dec!
Can you give me your input please?
I train Tuesday and Thursday for soccer with a game Sunday..
So i train Mon, wed and Friday giving sat off before game!

Was thinkin thi
Mon - back traps bis
wed - chest shoulders tris
Fri - legs abs

Have legs Friday cause gives day off before training or game.

What you think@ any exercises i should or shouldn't be doing...

Thanks

what are your goals mate? how serious is the football?

[-KJ-]

Goals is cutting.. Need to drop a few and become quicker.
Also want to look bigger and get stronger.
I won't turn pro but a high standard at amateur level.

[-KJ-]

Goals is cutting.. Need to drop a few and become quicker.
Also want to look bigger and get stronger.
I won't turn pro but a high standard at amateur level.

[dec11]

Goals is cutting.. Need to drop a few and become quicker.
Also want to look bigger and get stronger.
I won't turn pro but a high standard at amateur level.

you'll find it hard getting bigger if you are at that good a standard mate, you may also find the lifting associated with hypertrophy would infringe on your football

[-KJ-]

True. I guess i just want both! Im still at a high body fat though and am lookin to cut
anything you can recommend Dec

[-KJ-]

True. I guess i just want both! Im still at a high body fat though and am lookin to cut
anything you can recommend Dec

[dec11]

True. I guess i just want both! Im still at a high body fat though and am lookin to cut
anything you can recommend Dec

if you are playing football x3 pw and not losing the bf then you'd best post up your typical diet in the nutrition section mate.
weights wise i would concentrate on endurance circuit type weight training to complement the football, 15-20reps med to difficult level. i wouldnt hit legs alot tbh, you be getting a load of stop start sprint training within the football

[M302_Imola]

if you are playing football x3 pw and not losing the bf then you'd best post up your typical diet in the nutrition section mate.
weights wise i would concentrate on endurance circuit type weight training to complement the football, 15-20reps med to difficult level. i wouldnt hit legs alot tbh, you be getting a load of stop start sprint training within the football

got to agree w/ dec11 on this one. Honestly your diet must be garbage if you're not losing bodyfat w/ as much soccer and lifting you're doing. This being said I have played soccer ever since I was 6 yrs. old and have played at the college level. When I was in college (6 yrs. ago) I weighed 170 lbs. soaking weight while in soccer season...I'm now 30-35 lbs. heavier and just as lean if not leaner (I haven't played competitive soccer in a few years now). It is really tough to accumulate a descent amount of muscle mass when you're training a lot for soccer. On the flip side, it should be relatively easy to lose bodyfat. You def. need to visit the nutrition forum. My advice is to cut fat while in season and then try to lean bulk in the off season. Note: your calorie expenditure is going to be off the charts with as much training/games while in season.

[dec11]

got to agree w/ dec11 on this one. Honestly your diet must be garbage if you're not losing bodyfat w/ as much soccer and lifting you're doing. This being said I have played soccer ever since I was 6 yrs. old and have played at the college level. When I was in college (6 yrs. ago) I weighed 170 lbs. soaking weight while in soccer season...I'm now 30-35 lbs. heavier and just as lean if not leaner (I haven't played competitive soccer in a few years now). It is really tough to accumulate a descent amount of muscle mass when you're training a lot for soccer. On the flip side, it should be relatively easy to lose bodyfat. You def. need to visit the nutrition forum. My advice is to cut fat while in season and then try to lean bulk in the off season. Note: your calorie expenditure is going to be off the charts with as much training/games while in season.

there ya go KJ, some direct first hand experience. you cant ask for better than this mate ^^^^^

[evander87]

2 questions. First is more of a gym bet than anything. Which exercise works the most muscles, close grip lat pull down or seated row?


More serious question. Wondering about rest times for legs. I kill them on a wednesday do cardio on tuesday, thursday and sunday by running on a treadmill. I'd like to lift legs again on Saturday. But I'm wondering since I'm doing cardio if I might run the chance of overtraining the legs? Would I get better gains if i did one leg lift day every 7days and keep the cardio three times a week?

[dec11]

2 questions. First is more of a gym bet than anything. Which exercise works the most muscles, close grip lat pull down or seated row? depends at what angle you do the pulldowns, typically if you lie back more you're bringing rhomboids and rear delts more into play. both exercises use the same muscle groups to different extents.


More serious question. Wondering about rest times for legs. I kill them on a wednesday do cardio on tuesday, thursday and sunday by running on a treadmill. I'd like to lift legs again on Saturday. But I'm wondering since I'm doing cardio if I might run the chance of overtraining the legs? Would I get better gains if i did one leg lift day every 7days and keep the cardio three times a week?

the cardio work wont interfere much with the weight work. i would absolutely murder my legs once per week, rest day the following and then into the cardio again.

[evander87]

the cardio work wont interfere much with the weight work. i would absolutely murder my legs once per week, rest day the following and then into the cardio again.

Awesome man. Thank you.

[charcold]

Ive never done front squats, I plan on doing them early this week. Any advice? I've watched several youtube videos of them and feel pretty comfortable going into them. I figure start low and go slow, weight wise.

[dec11]

Ive never done front squats, I plan on doing them early this week. Any advice? I've watched several youtube videos of them and feel pretty comfortable going into them. I figure start low and go slow, weight wise.

you have it nailed mate, it can feel quite strange as the weight load is quite a different sensation. not an exercise ive ever used much, prob only a handful of times in my life due to injuries preventing me doing back squats.

[dec11]

bump

dont let the thread die lads

[gearbox]

dec 11- I noticed today during decline bench that if I bring my arms in about 4 inches I felt it more on my chest (or it seemed that way) I was doing the stardard width I do on flat or incline....Was it in my head?

[dec11]

dec 11- I noticed today during decline bench that if I bring my arms in about 4 inches I felt it more on my chest (or it seemed that way) I was doing the stardard width I do on flat or incline....Was it in my head?

bringing your arms in will focus more on triceps and at the end of the movement you'd get a squeeze on the inner portion of the pecs along the sternum

[gearbox]

bringing your arms in will focus more on triceps and at the end of the movement you'd get a squeeze on the inner portion of the pecs along the sternum

Thanks dec. I will probably switch it up on how wide my grip is.

What's ur bicep routine or do u have certain must do exercises for them...

[dec11]

Thanks dec. I will probably switch it up on how wide my grip is.

What's ur bicep routine or do u have certain must do exercises for them...

standard dbell curl, standing concentration curl and switch between hammers with preachers each week. i only use dbells for biceps

[DanB]

im starting to bulk in janunary 6 month min, and wondering how i go about cardio during this. I want to keep b/f somewhat in check, i know it will increase a bit but i dont want to pile on the fat ive been killing meself to lose and also would like to keep at least a half decent standard of fitness so my question's are. . .im thinking simply,after weights a half hr on threadmill at 12kph 4x week which burns an indicated 500 odd cals would suffice? but what would you recommend? and how do i go about increasing calorie intake?do i simply add back on what i intend to burn on threadmill or just leave it? im still working out specifics of diet but it will be 1000cals over tdee. . .so on training only days thats 3700, still to calculate what ill need on work and training days mabey 4500 as a guess

[dec11]

im starting to bulk in janunary 6 month min, and wondering how i go about cardio during this. I want to keep b/f somewhat in check, i know it will increase a bit but i dont want to pile on the fat ive been killing meself to lose and also would like to keep at least a half decent standard of fitness so my question's are. . .im thinking simply,after weights a half hr on threadmill at 12kph 4x week which burns an indicated 500 odd cals would suffice? but what would you recommend? and how do i go about increasing calorie intake?do i simply add back on what i intend to burn on threadmill or just leave it? im still working out specifics of diet but it will be 1000cals over tdee. . .so on training only days thats 3700, still to calculate what ill need on work and training days mabey 4500 as a guess

controlling bf on a bulk is a trial and error process imho, you need to have afew runs at it to find out what works for you. i wouldnt take alot of notice of 'machine cals' either mate.

are you intending bulking for 6mths? that would be hard to do continuously, unless ive misunderstood you?

ive always felt that bulks and cuts should def be treated as sep issues, sure keep youself inline whilst bulking but dont worry too much about the inevitable small amount of fat gain and deal with that later

and although i said no AAS talk here, are you doing this natty or enhanced? if enhanced, that will help seriously with controlling bf without losing muscle on cardios

[DanB]

yeah tbh i have no idea how many cals im actually burning just thought that might give you a rough idea so you think i should be good with a moderate amount of cardio and just deal with whatever fat i put on afterwards?, and yeah plan is 6 months natural then 3month cut and then an ''enhanced'' bulk but i dont think im ready or even need ''enhan***ents'' yet hence the natty approach at minute. . .in saying that i havent bulked for 6 months before so i dont know what hurdles im going to face, can u see it becoming a problem?

[dec11]

yeah tbh i have no idea how many cals im actually burning just thought that might give you a rough idea so you think i should be good with a moderate amount of cardio and just deal with whatever fat i put on afterwards?, and yeah plan is 6 months natural then 3month cut and then an ''enhanced'' bulk but i dont think im ready or even need ''enhan***ents'' yet hence the natty approach at minute. . .in saying that i havent bulked for 6 months before so i dont know what hurdles im going to face, can u see it becoming a problem?

i would go with a medium to mid high heart rate for 40mins after training, you could take afew aminos just beforehand.

6mths continuous bulk is a tall order mate, you will want to periodise that, ie; 6wks of hitting it hard and heavy, 2wks medium, one week off and repeat. otherwise you'd go stale before long

[DanB]

i would go with a medium to mid high heart rate for 40mins after training, you could take afew aminos just beforehand.

6mths continuous bulk is a tall order mate, you will want to periodise that, ie; 6wks of hitting it hard and heavy, 2wks medium, one week off and repeat. otherwise you'd go stale before long

Thanks mate, i take it im keeping cals the same during medium weeks, week off

[dec11]

Thanks mate, i take it im keeping cals the same during medium weeks, week off

yes, but you could ease off the carbs at this point. your body will get a chance to fully recover esp during the week off, so keep it fed

[t-gunz]

dec

can you tell me what you think on forearm training?

i never did it thought it seemed gay. assumed deadlifts etc would suffice

but can you tell me if it can help with growth etc.

cheers mate